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Book Excerpt

1. Keep a food diary

If you are not sure why you are gaining so much weight so rapidly or why you are not losing it despite your best efforts, keep a food diary and truthfully record every time you put something in your mouth even if it is just a handful of nuts. Keep accurate records for one week and you will better understand your eating habits and where the calories are coming from.

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2. Exercise aerobically

Aerobic exercise helps you burn fat. Exercise aerobically for 30 minutes 4 times a week by walking briskly, jogging, running on a treadmill or outdoors, swimming, playing tennis, basketball, football or rugby.

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3. Eat healthily as a family

You will greatly improve your chances of succeeding in losing weight if your whole family is involved and you make it a family goal to buy and cook healthy meals.

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4. Write the vision

and make it plain on tablets, so that the person who reads it may run. (Habakkuk 2:2H) Write down what you want to weigh or better still cut out a picture of what you want to look like from a magazine and keep it where you can see it. Look at it everyday to keep yourself motivated to run (pun intended) towards your healthy goal either figuratively by consuming the right number of calories or literally by running either outdoors or in a gym everyday.

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5. Always eat breakfast

Eating breakfast kick starts your metabolism so eat a good breakfast every morning.

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6. Lift weights

The more muscles you have, the more calories you burn even when you are doing nothing physically. Therefore, engage in weight bearing exercises such as press-ups and sit-ups for 20 minutes 3 times a week.

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7. De-fat your soups

Removing excess fat from your food is one of the simple but effective healthy weight loss tips. Therefore, after preparing soups, stews or sauces, refrigerate them. Once the fat solidifies and rises to the top, remove it with a fork and enjoy your low fat soups.

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8. Set small goals.

Don’t set a large goal of losing 200 pounds or 100 kg in 6 months as it may frustrate your weight loss program. Instead, set small goals like losing 4 pounds or 2 kg in 1 month which you can attain while still enjoying your life as the weight loss will be easier to maintain.

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9. Don’t eat to please

Don’t pile up your plate or stuff yourself with extra servings or cram down deserts just to please your host or chef if it will ruin your weight loss program. Excuse yourself and keep your mouth shut. Don’t open it to fill it with unnecessary calories.

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10. Know your numbers

You get about 50 calories from eating 1 cup of raw carrots, 1 cucumber and 1 ½ cups of cooked spinach. Take these numbers into consideration when designing your weight loss meal plan.